CrossFit GBAR3 WOD 06.19.25
CrossFit GBAR3 WOD WOD: DT5 rounds12 deadlifts, 155/1059 hang power cleans6 push jerk AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 05.02.25
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD (see 05.03.24)AMRAP in 10 minutes3-6-9 …knees to elbowsDB deadlift, 45/30DB push press AWOD30 Russian twists
CrossFit GBAR3 WOD 04.18.25
CrossFit GBAR3 WOD WOD3 rounds50 walking lunges21 shoulder press/push press/push jerk, 95/6515 toes to bar9 SDHP AWODgroup stretch
CrossFit GBAR3 WOD 03.24.25
CrossFit GBAR3 WOD STRENGTH10 x hang power clean + 2 push jerks WOD: SQT (see 03.25.24)3 rounds10 G2OH, 95/65200m shuttle sprint (50m out and back x 2) AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.11.25
CrossFit GBAR3 WOD WOD (see 03.12.24)3 rounds21 shoulder press/push press/push jerk, 95/6515 front squat9 hang power cleansrun 400m AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 01.22.25
CrossFit GBAR3 WOD WOD (see 08.19.24)row 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk15 deadlifts9 front squats3 lateral burpees AWODnot for time30 GHD sit ups
CrossFit GBAR3 WOD 12.23.24
CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM STRENGTH/WODEMOM for 8 minutes2 push jerk + 5 DB front squats, 45/30rest 4 minutesEMOM for 8 minutes2 back squats + 5 DB push press AWOD1 minute hollow rocks, rest 1 minute40 sec hollow rocks, rest 40 sec20 sec hollow rocks
CrossFit GBAR3 WOD 12.04.24
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD21-18-15-12-9-6-3jump squatsrun 100m AFTER each set AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 10.14.24
Progress Through Persistence Every rep is a chance to grow. Progress doesn’t come from perfection but from persistence. Keep showing up, and the results will follow! CrossFit GBAR3 WOD WOD (see 10.17.23)200m DB carry, 45/3021 shoulder press, 95/6515 DB bench press, 45/309 SDHP, 95/65200m DB carry21 push press15 DB bench press9 SDHP200m DB carry21 push […]
CrossFit GBAR3 WOD 09.18.24
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 1push press 5 x 1push jerk 5 x 1 WOD: DEATH BY CLEAN AND JERK, 135/95 (see 09.21.23) AWOD20 GHD hip extensions and GHD sit ups